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What to Eat to Make Your Muscles Bigger and Stronger

author image Timothy Onkst
Based in Harker Heights, Texas, Timothy Onkst has been writing about sports, fitness and health since 2003. His articles have appeared in a variety of publications including "Texas Roundball" magazine, Yahoo Sports, Fox Sports and other websites.
What to Eat to Make Your Muscles Bigger and Stronger
A young man lifting weights in a gym. Photo Credit: TongRo Images/TongRo Images/Getty Images

Lifting weights is only part of the equation when you are aiming for bigger and stronger muscles. According to, nutrition is critical to gaining muscle. Certain foods and types of foods can help you gain muscle mass and strength.

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Protein helps to repair muscle tissue and it will help you recover faster from a workout. Protein can be added to the diet in the forms of protein shakes and supplements or from foods. High protein foods include eggs, lean meats, milk and fish.

Whole Grains

Whole grains and fiber supply energy for hard training, according to Women's Fitness. In addition, whole grains are rich in vitamins, minerals, fiber and essential fatty acids. Whole grains are complex carbohydrates that help to improve brain function and increase endurance.


According to, focus on getting the proper fats from sources such as eggs, nuts, beef pork or dairy products. Trans fats such as some types of margarine and processed fats should be avoided, according to Proper fats are essential to building muscle mass.

Fruits and Vegetables

Fruits and vegetables are high in fiber, vitamin C, and filled with important nutrients. Fruits and vegetables provide energy and help to balance glucose levels. By balancing glucose levels, fruits help you work out more by giving you energy and helping to burn fat calories instead of your muscle.

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